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  6. Gouda cheese vs. Arborio rice

Gouda cheese vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and arborio rice

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, and vitamin B2; however, arborio rice is higher in iron and manganese.
  • Gouda cheese covers your daily saturated fat needs 88% more than arborio rice.
  • Arborio rice has less cholesterol.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Cheese, gouda and Rice, white, short-grain, enriched, cooked.

Infographic

Gouda cheese vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +69900%
Contains more PotassiumPotassium +365.4%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +1554.5%
Contains more SeleniumSelenium +93.3%
Contains more IronIron +508.3%
Contains more CopperCopper +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3145.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1987.5%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +446.7%
Contains more Vitamin B3Vitamin B3 +2269.8%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more FolateFolate +181%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Arborio rice DV% diff.
Saturated fat 17.614g 0.051g 80%
Phosphorus 546mg 33mg 73%
Calcium 700mg 1mg 70%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 2.36g 45%
Fats 27.44g 0.19g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 0mg 36%
Zinc 3.9mg 0.4mg 32%
Vitamin B2 0.334mg 0.016mg 24%
Monounsaturated fat 7.747g 0.058g 19%
Vitamin A 165µg 0µg 18%
Iron 0.24mg 1.46mg 15%
Manganese 0.011mg 0.357mg 15%
Selenium 14.5µg 7.5µg 13%
Calories 356kcal 130kcal 11%
Vitamin B1 0.03mg 0.164mg 11%
Folate 21µg 59µg 10%
Vitamin B3 0.063mg 1.493mg 9%
Carbs 2.22g 28.73g 9%
Magnesium 29mg 8mg 5%
Copper 0.036mg 0.072mg 4%
Polyunsaturated fat 0.657g 0.05g 4%
Choline 15.4mg 3%
Potassium 121mg 26mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Vitamin B6 0.08mg 0.059mg 2%
Vitamin B5 0.34mg 0.397mg 1%
Net carbs 2.22g 28.73g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.027mg 0%
Threonine 0.93mg 0.084mg 0%
Isoleucine 1.306mg 0.102mg 0%
Leucine 2.564mg 0.195mg 0%
Lysine 2.654mg 0.085mg 0%
Methionine 0.719mg 0.056mg 0%
Phenylalanine 1.431mg 0.126mg 0%
Valine 1.806mg 0.144mg 0%
Histidine 1.032mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +956.8%
Contains more FatsFats +14342.1%
Contains more OtherOther +1973.7%
Contains more CarbsCarbs +1194.1%
Contains more WaterWater +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +13256.9%
Contains more Poly. FatPolyunsaturated fat +1214%
Contains less Sat. FatSaturated fat -99.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.